CROSSFIT: October 12-18, 2015.

 

Now available on I-tunes (HERE)

"S.O.B."

 

Mon October 12/15

SOB - Cycle 03

WOD -

STAT HOLIDAY

FITNESS TEST

OPEN WOD 15.5

- Row (Calories)

- Thrusters (65/95#

27-21-15-9 for time

CLASS TIMES OF 10AM, 11AM, 12PM - come test your fitness with us.  Open to anyone with CrossFit experience, this is a FREE class. 

TUES October 13/15

SOB - Cycle 03

WOD -

Level 2+3 - Fitness & Sport

A. Complete 8 min of; (no race)

- 10 GHD Sit-ups

- 10 Pistols

B. Touch and go Clean and jerks 4x8 - build to heavy set

C. Press + push press + push jerk 3x3+1+1 -build

>>>In Class

A. “ADAMBROWN” - HERO

Two rounds of;

- 24 195/295# Deadlifts

- 24 18/24” box jumps

- 24 14/20# wallball

- 24 115/195# bench press

- 24 18/24” box jumps

- 24 14/20# wallball

- 24 100/145# cleans

**Time cap 20min

Level 1 - Health

A. “ADAMBROWN” - HERO

Two rounds of;

- 24 145/225# Deadlifts

- 24 18/20” box jumps

- 24 12/16# wallball

- 24 95/135# bench press

- 24 18/20” box jumps

- 24 12/16# wallball

- 24 75/115# cleans

**Time cap 20min

Elements

A. “ADAMBROWN” - HERO

Two rounds of;

- 16 heavy deadlifts

- 16 box jumps

- 16 10/14# wallball

- 16 moderate bench press

- 16 box jumps

- 16 10/14## wallball

- 16  KBS

**Time cap 20min

T2W - Level 3

-Pre-work

- For total time, women will complete, then men will complete:

- 50 GHD sit-ups

- 50 Muscle-ups

- 50 hang power cleans @ 135/205#

**Time cap “None”

(men will go first)

WED October 14/15

SOB - Cycle 03

WOD -

Level 2+3 - Fitness & Sport

- Rest Day

Level 1 - Health & Elements

A. Drop clean 3x5 (very light

B. High hang clean 2x5 - moderate

C. Hang clean 2x3 - heavy

D. Low hang clean 2x3 - heavy

E. AMRAP in 8 min;

- 10 perfect push-ups

- 10 pull-ups

- 10 one armed KBS (l/r) @ moderate load

L2T - Level 2

- Snatch progressions warm-up (positions)

- Clean and jerk technique

THURS October 15/15

SOB - Cycle 04

WOD -

Level 2-3 - Sport + Fitness

A. Snatch 4(80%x2)

B. Clean and jerk 4(80%x2)

>>>In Class

Bring a Friend Day

A. “HIIT Sqwaats3”

Complete Every 4 min x 7 rounds

- 6 back squats @ 72.5%

- 10-12 HSPU’s

- 6 gym width sprints

Level 1 - Health & Elements

A. “HIIT Sqwaats3”

Complete Every 4 min x 7 rounds

- 6 back squats

- 10-12 Heavy DB push press

- 6 gym width sprints

 

T2W - Level 3

- Pre-work

- HIIT Sqwaats3 variation.

FRI October 16/15

SOB - Cycle 04

WOD -

Level 2-3 - Sport + Fitness

A. Tire Flips 5x5 (heavy, but unbroken)

**If you are in between tires, then modify reps up to 8 with lighter or 3-4 with heavier

B. EDT - MU’s

AMRAP in 8 min of unbroken bar MU’s (choose reps between 2-8 based on your skill...reach just past your comfort zone)

>>>In Class

A. Axle push press 3x6 - build to heavy

B. “Jack” - HERO (modified)

AMRAP in 17 min

- 10 75/115# push press

- 10 16/24kg KBS

- 10 20/24” box jumps

Level 1 - Health

A. Axle push press 3x6 - build to heavy

B. “Jack” - HERO (modified)

AMRAP in 17 min

- 10 65/95# push press

- 10 12/16kg KBS

- 10 18/20” box jumps

Elements

A. Axle push press 3x6 - build to heavy

B. “Jack” - HERO (modified)

AMRAP in 17 min

- 10 light weight push press

- 10  KBS

- 10 box jumps

SAT October 17/15

SOB - Cycle 04

WOD -

Level 2-3 - Sport + Fitness

A. High hang vertical torso snatch 2x5 - light

B. High hang snatch 1x5 - (5-10# heavier than A.)

C. Hang snatch 2(72.5%4)

D. Low hang snatch 2(75%x3)

E. Snatch 4(75%x3)

>>>In Class

“Playing Hooky”

A. Complete Every 3min;

- 4 deadlift (heavy)

- 50 DU’s

10 rounds

Level 1 - Health & Elements

“Playing Hooky”

A. Complete Every 3min;

- 4 deadlift (heavy)

- 50 DU’s or single skips

10 rounds

SUN  October 18/15

SOB - Cycle 04

WOD -

Level 2+3 - Fitness & Sport

- Rest Day

Level 1 - Health & Elements

A. Pistols EMOM x 12 rounds

- Choose a number of reps/min to complete based on skill/strength, alternate legs each rep (should not take longer than 15sec each min

B. Rope climbs - AMRAP in 8 min

**Choose lying, ½ climb, full, but rest as needed

C. Complete;

- Row 350m

- 10 burpees over rower

4 rounds for time